If you put in the effort in the gym and work hard to gain muscle, you must be succeeding right? However, you are not seeing the progress you want. Your arms are still soft. Your boot is still big and undefined. You probably think, just What am I doing wrong??
Fortunately, or not, there are several reasons why you may be putting in the work but seeing very little return on your efforts. You may need to lift more weight, increase your reps, or any number of other things. In this blog, we will cover a few of the top reasons why you should not gain muscle. So, without further ado, let’s get started on our blog with the top reasons why you’re failing to gain the muscle you want.
You are not eating enough
Believe it or not, this is one of the most common mistakes people make when trying to build muscle. In most exercise and fitness programs, it is important to try to lose that weight. This is not the case when it comes to trying to gain muscle.
It’s simple and easy, if you want to earn more you need to start eating more. When trying to gain muscle, you need to eat 16 to 18 times your body weight in calories, although that can vary from person to person. For example, if you are really thin and find it difficult to gain weight, you may end up needing to eat 25 times your body weight.
It is important to note at this point that you do not need to overeat either. The body has the ability to gain so much muscle at a time. You don’t want your food to turn into fat instead.
Another way to help gain muscle is by making sure you get plenty of protein in your diet. Foods like fish, cheese, dairy, milk, and meat are usually full of protein and taste good. Also, don’t forget those fruits and vegetables, as you need to stay healthy while trying to build your muscles again.
You Are Not Weight Trained Properly
You won’t get the muscle you want if you train with weights that are too light for you. To gain muscle, you will need to really challenge those muscles by using heavy weights. However, if you start lifting heavy weights you will not gain size, although you may get stronger.
For best results, go with weights that allow you to do 6 to 12 reps at a time.
You are not training each Muscle Group
If you focus on one muscle group over the others, you’re not doing yourself any good. Most people trying to build muscle focus on building one muscle group per week. They do this because the muscle magazines tell them to do it. This style of training is for the most advanced muscle builders. As a beginner, you will need to train your entire body three times each week.
In this way, you train all muscle groups and soon you will start to see the results you want.
You’re Not Getting Enough Sleep
Your body and your muscles grow when you rest and sleep. It doesn’t grow when you train. That’s because the body regenerates itself when you rest. This means yours muscles will grow as you sleep.
Simply put, if you don’t get enough sleep, then your muscles will fail to grow. Need help tracking your sleep cycles? Check out the sleep monitoring devices we’ve reviewed.
If you train regularly, you should make it a goal to get 8 to 9 hours of sleep each night. While sitting out and partying on the weekend may be tempting, if you want your muscles to grow, you need to make this a priority and stay indoors. Adequate sleep is essential for muscle growth. However, the choice is yours.
You are very depressed
It is a known fact that if you are stressed all the time, your body will increase the production of cortisol. Cortisol eats away at your muscles, causing them to store more fat. That’s why it’s so important to watch your stress levels.
This is not only important for building muscle, but also for your overall mental and physical health. If you can’t reduce your stress levels, try meditation, relaxation or another form of stress reduction to get the job done.
If you are looking to build muscle, then the stress must go. If you continue to be depressed, then everything you worked hard for was in vain.
You have no Consistency
Although all the above points are important, fixing them will not work if you lack consistency. If you want to make progress, consistency is key. You need to set a training plan and stick to it. You can’t expect to build muscle if you train one week and skip the next.
Instead, you need to set up your training plan and stick to it firmly, because this is the only way you will see the profit you hope for.
These are just a few of the top reasons you’re not gaining the muscle you’re hoping for. If you’re doing everything right, following the tips above and not getting any results, it’s time to see your doctor.
If Nothing Works See Your Doctor
If you follow all the rules and are consistent, you should start to see muscle gains. However, if you are not, you may need to make an appointment with your primary health care provider.
In some cases, there is a medical reason why you are not gaining muscle or why you are losing weight slowly. It is best to talk to your doctor and let him decide what the problem might be. Just to be on the safe side.
This concludes our blog on the reasons why you might not be gaining muscle. Remember, while following the above tips is important, it also requires patience and determination. So, don’t give up on your dreams. Until next time, everyone have fun!